Low Impact Leg Workout

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Low Impact Leg Workout

I’m not going to say, “I told you so”, but Lebert was doing the whole ‘home workout’ thing before it was cool (and by cool, I mean mandatory). The Lebert brand has been around forever, and as a result, they’ve been able to come up with over 100 exercises for the EQualizer (the amazing free-standing bars), and at least as many for the HIIT system (the amazing suspension trainer).

You can do these workout in one of two ways: Either in straight sets (completing 2-4 sets of 8-12 reps of one exercise) before moving on to the next one, or as a circuit (doing 8-12 reps of each exercise, moving back to back to back). Both methods are effective, but the circuits are more cardiovascular based whereas the straight sets allow you to focus on form and recovery between sets.

HIIT System Exercises

Squat Hold with Calf Raise (Quads, Glutes, Hamstrings, Calves)

  • Stand with feet shoulder width apart. Grab the handles of the HIIT system and bend your elbows.
  • Keeping your head and chest up, begin by flexing your knees and hips, then sit back with your hips, as though you are sitting down into a chair. Keep the weight in your heels and butt.
  • Continue until your hips go below the level of your knee (only if you can), and once you’re at the lowest point, using the HIIT System for support, raise both heels off the floor, pause, and lower back down. Repeat for the desired amount of repetitions.
Calf Raise

 

Reverse Lunge with Single Arm Row (Shoulders, Biceps, Quads, Back)

  • Grab the HIIT System handle with both hands and stand with your feet together at a distance where the tension is relatively light.
  • Lift and bend your right knee and extend your foot behind you into a reverse lunge. At the same time, allow your right arm to extend out - so right arm is stretched out and right leg is behind you.
  • Stand back up to the starting position using your right arm to help pull you in (so your leg and your arm come in at the same time). Repeat this movement for the desired amount of repetitions, then switch sides.
Reverse Lunge

 

Side Duck Walk with Rows (Quads, Back)

  • Stand with your feet hip-width apart and feet flat on the floor. Grab the HIIT System handles with both hands.
  • Squat down so your thighs are parallel with the floor. While maintaining a squat position — or staying as low as you can comfortably go — side step with the left foot, then the right foot.
  • As you waddle back and forth perform a row by moving the straps back and forth with your arms.
Duck Walk

 

 Pistol Squat (Glutes, Quads, Hamstrings) 

  • Stand facing forward with your feet hip-width apart and grab the HIIT System handles in both hands. Step back until all slack is removed from the suspension straps.
  • Lift and extend your right leg out in front of you, and while keeping your core tight and your back straight, lower down into a squat maintaining your bodyweight over the left heel.
  • Push through the left heel to stand back up to the starting position. Repeat this movement for the desired amount of repetitions, then switch sides.
Pistol Squat

 

EQualizer Exercises

EQualizer Split Squat (Glutes, Hamstrings, Quads)

  • Stand about two feet in front of one of the Lebert EQualizer bars (Note: If you need help with balance, place the other EQualizer directly in front of you.)
  • Lift your right leg behind you, hooking your ankle over the top of the EQualizer’s crossbar. From this position, the knee of your right leg should be slightly bent, the rest of your body upright and straight. Place your hands on your hips or on front of you.
  • Begin bending your left knee, lowering your torso toward the ground. Keep your chest up, and head facing forward throughout the exercise.
  • When your left thigh is approximately parallel to the floor, reverse the movement (come back up) and return to start. Repeat this movement for the desired amount of repetitions, then switch sides.
Split Squat

 

EQualizer Hip Thrusts (Glutes, Hamstrings, Quads)

  • Lie down, with your back flat on the ground, neck relaxed, and hands by your sides. Put your heels on top of one EQualizer. Your feet should be hip to shoulder width apart.
  • Initiate the hip extension, and pick up your hips by driving through the heel and squeezing your glutes. Do NOT arch your lower back. Keep your neck in a neutral position as you lift yourself off the floor.
  • At the top position, hold for 1-2 seconds. Lock out by squeezing your glutes, not by arching your lower back; your body should be in a straight line from the knees to the shoulders.
  • During the lowering phase, control the movement with your glutes
Hip Thrust

 

EQualizer Stiff Legged Deadlifts (Hamstrings, Glutes, Lower Back)

  • Stand in the ‘middle’ on one EQualizer bar, where the feet are facing you. Squat down and grasp handles to sides.
  • With knees bent, lift bar by extending at the hips until you’re standing upright. Pull shoulders back slightly if rounded.
  • Lower bar by bending hips. Bend knees slightly during descent and keep your waist straight, flexing only slightly at bottom. Do not pause or bounce at the bottom of the lift. Do not lower weight beyond mild stretch throughout hamstrings.
Stiff Leg Deadlift

 

 EQualizer Adductions 

  • On your right side, lay with your left leg on the top of one EQualizer bar, while your right leg is on the ground below.
  • Place your right forearm on the ground below your shoulder to hold yourself up.
  • From this position use your left inner thigh to lift your left hip in the air which should also cause the right leg to lift off the ground.
  • Lower your leg and repeat this movement for the desired amount of repetitions, then switch sides.
Hip Adduction

 

And there you have it, a low impact leg workout using only the new HITT System and the original EQualizer.

About your coach:

Hi I’m Nichelle Laus, and I am help parents find time to truly change their lives!

Throughout my life I have worn many different hats and I have used my experiences to help thousands of moms find time in their busy schedules for themselves. I have 4 young boys, I own and operate OTC Toronto (link www.otctoronto.com), I am the Editor-in-Chief of NL Women’s Magazine (link: www.nlwomensmag.com), and that’s just the tip of the iceberg. So when my Team Laus members tell me they’re busy and don’t know how they will find time to invest in their health and fitness, I know there is a way, because I have done it.

Want to know more about me and how I can help you reach your goals while being a busy parent? Click here. 

Workout Designed by: Nichelle Laus

Workout Blog Designed By: Amanda Clarke

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